Why Do My Arms Feel Weak And Heavy After Working Out?

Most of us have experienced weak and heavy after working out. This can last for a few hours or up to a few days. Regardless of how long it lasts, many people wonder why there arms feel weak and heavy after working out at the gym.

In this article we explain why you may feel tired and heavy after working out. We also provide you with some tips to help resolve any muscle fatigue after exercise.

 

What Causes You to Feel Weak And Heavy After Working Out?

There are many reasons why you feel weak and heavy after working out.

One of the main culprits is when you muscles run out of energy, which causes your central nervous system to lose its ability to move the muscles. This results in the body (primarily arms and legs) to feel weak and tired after working out.

During an intense training session, you muscles also become fatigued. This results in a build up of lactic acid (a metabolic waste product gained from exercising), which can cause a burning sensation within the muscles when working out. However, once you have completed your workout, fatigue will be felt within the muscles for a period of time, making your arms, legs, and other parts of your body feel weak and heavy.

Unfortunately, muscle fatigue can occur on all parts of the body and cause people to feel weak and heavy after working out. This is an initial sign that the muscles are weak or overused. It can also be a sign of poor nutrition, technique and hydration during your workout.

Weight training and upper body exercises are the main cause of arms feeling weak and heavy after working out. Generally most runners or cyclists don’t feel tis way unless it is after a hard training session that includes a lot of intensity.

How Long Does Muscle Weakness Last After Workout?

How long does muscle weakness last after a workout? Well it depends on the intensity and duration of the exercise. It can also come down to how well you fuelled yourself before, during and after exercising.

Generally, muscle weakness will last anywhere from 1-5 days. During this time it is important to recover properly so the muscles can repair themselves. However, if you are experiencing constant muscle weakness after exercise that lasts more than two days, you need to look at your recovery routine.

– Is there enough recovery?
– Am I doing too man intense training sessions?
– Am I fuelling correctly?

All these play a vital role in how the body recovers from workouts. If adequate recovery is not applied correctly. It can make muscle recovery much longer. It can also make you feel weak and heavy after every workout, regardless of the intensity or duration.

What Helps Muscle Fatigue After Exercise?

Luckily, there are many things you can do to help muscle fatigue after exercise. These include:

– Resting the body for 30 minutes or more after working out
– Massage a few hours post workout
– Hydrating and refuelling with carbs and protein directly after your training
– Warming down correctly
– Stretching and foam rolling
– Icing tired and sore muscles for 15-20 minutes
– Elevating the muscles that are fatigued

For most people, rest, hydration and refuelling will help muscle fatigue pass quickly (usually by the next day). However, if you are experiencing muscle fatigue that is more serious, you may need to massage the muscles to help promote blood flow, and suppleness within the belly. This can help speed up the recovery process.

If you exercise first thing in the morning, a light 15-20 minute walk in the even is also a good alternative to massage. It will help keep the muscles active and help remove any waste product caused by strenuous exercise.

Alternatively, try increase your protein intake after exercise, it can help reduce muscle fatigue and help speed up your recovery.

Why Do My Arms Feel Weak And Heavy After Working Out? – Final Words

Regardless of the exercise you do, if you struggle with arms that feel weak and heavy after working out, you may need to reduce the intensity or duration of your workout. However, if this doesn’t happen often, or you don’t experience this for long periods of time, there is nothing to worry about.

Feeling weak and heavy after working out is a common side effect of training. However, this feeling shouldn’t be happening all the time. If it is happening regularly, you may need to adjust your training plan to allow for more recovery. You may also need to look at your nutrition or the amount of weights you lift.

If you are unsure what the cause is, speak to a qualified personal trainer or coach. They can help look at the cause and find a possible solution. Alternatively, try to vary the exercises or training you do to work on different areas of the body and not just the arms.